MEATLESS MAIN DISHES
Chickpea and Spinach Curry
1 cup coarsely chopped onion
1½ tablespoons bottled ground fresh ginger (such as Spice World)
1 teaspoon olive oil
1½ teaspoons sugar
1½ teaspoons red curry powder (such as McCormick)
1 (19-ounce) can chickpeas (garbanzo beans), rinsed and drained
1 (14.5-ounce) can diced tomatoes, undrained
4 cups fresh spinach
½ cup water
¼ teaspoon salt
1. Place onion and ginger in a food processor; pulse until minced.
2. Heat oil in a large nonstick skillet over medium-high heat. Add onion mixture, sugar, and curry to pan; sauté 3 minutes. Add chickpeas and tomatoes; simmer 2 minutes. Stir in spinach, water, and salt; cook 1 minute or until spinach wilts. Yield: 3 servings (serving size: 1⅓ cups chickpea mixture).
CALORIES 247; FAT 4g (sat 0.6g, mono 1.6g, poly 0.9g); PROTEIN 11.1g; CARB 45g; FIBER 8.4g; CHOL 1mg; IRON 5mg; SODIUM 857mg; CALC 194mg
Black Bean and Corn Tostadas
To save time, buy prechopped onion and bell pepper, as well as a bag of preshredded lettuce.
5 (5½-inch) corn tortillas
Cooking spray
2 teaspoons canola oil
⅓ cup diced onion
⅓ cup diced green bell pepper
1 (15.5-ounce) can black beans, rinsed and drained
1 cup frozen whole-kernel corn, thawed
¾ cup refrigerated fresh salsa
1½ teaspoons chili powder
½ teaspoon dried oregano
½ teaspoon ground cumin
¼ teaspoon salt
⅛ teaspoon coarsely ground black pepper
1¼ cups shredded iceberg lettuce
10 tablespoons refrigerated fresh salsa
5 tablespoons fat-free sour cream
¾ cup (3 ounces) reduced-fat shredded cheddar cheese
5 teaspoons minced fresh cilantro
1. Preheat oven to 350°.
2. Coat tortillas with cooking spray; place on a baking sheet. Bake at 350° for 10 minutes or until crisp, turning after 7 minutes.
3. While tortillas bake, heat oil in a large nonstick skillet over medium-high heat. Add onion and bell pepper, and sauté 4 minutes or until onion is lightly browned. Stir in beans and next 7 ingredients. Cook 2 minutes.
4. Place tortillas on plates. Top each tortilla with about ½ cup bean mixture, ¼ cup lettuce, 2 tablespoons salsa, 1 tablespoon sour cream, about 2 tablespoons cheese, and 1 teaspoon cilantro. Yield: 5 servings (serving size: 1 tostada).
CALORIES 194; FAT 3.9g (sat 0.9g, mono 1.9g, poly 1g); PROTEIN 9.8g; CARB 31g; FIBER 5.3g; CHOL 6mg; IRON 1.3mg; SODIUM 535mg; CALC 140mg
COOKING CLASS: How to Cut an Avocado
Holding the knife steady, rotate the fruit so the knife moves around the pit, cutting the entire avocado. Remove the knife; then slowly and gently twist the two sides away from each other to separate. Strike the pit, and pierce it with the blade. Then twist and remove the knife; the pit will come with it. Use the knife’s tip to cut the flesh in horizontal and vertical rows. Remove the flesh gently with a spoon.
Double-Bean Burritos
Serve with your favorite salsa for dipping. We recommend a fresh refrigerated salsa found in the produce section of your supermarket.
1 (3½-ounce) bag boil-in-bag brown rice
1 cup chunky bottled salsa
1 (15-ounce) can black beans, rinsed and drained
6 (10-inch) flour tortillas
6 tablespoons bean dip (such as Frito Lay)
¾ cup (3 ounces) shredded Monterey Jack cheese with jalapeño peppers
1 peeled avocado, cut into 6 slices
12 fresh cilantro sprigs
6 lime wedges (optional)
1. Cook rice according to package directions, omitting salt and fat.
2. While rice cooks, combine salsa and black beans in a small saucepan; cook over medium heat 5 minutes or until thoroughly heated. Stack tortillas; wrap stack in damp paper towels. Microwave at HIGH 25 seconds or until warm.
3. Spread 1 tablespoon bean dip over each tortilla; top each tortilla with ¼ cup rice, ⅓ cup black bean mixture, 2 tablespoons cheese, 1 avocado slice, and 2 cilantro sprigs; roll up. Serve with lime wedges, if desired. Yield: 6 servings (serving size: 1 burrito).
CALORIES 503; FAT 16.4g (sat 4.9g, mono 7.5g, poly 2g); PROTEIN 16.1g; CARB 72.9g; FIBER 7.7g; CHOL 18mg; IRON 4.1mg; SODIUM 905mg; CALC 211mg
Black Bean Tacos
Seitan has a neutral flavor and a chewy, meatlike texture. Look for it in the refrigerated sections of health food stores or Asian markets.
2 teaspoons olive oil
¾ cup chopped onion
½ teaspoon dried oregano
2 garlic cloves, minced
1 jalapeño pepper, seeded and minced
1 tablespoon dry sherry
1 tablespoon low-sodium soy sauce
1 (15-ounce) can black beans, undrained
1 (8-ounce) package seitan (wheat gluten), finely chopped
½ teaspoon black pepper
12 taco shells
2 cups shredded romaine lettuce
Avocado Salsa (recipe on page 161)
1. Heat oil in a large nonstick skillet over medium heat. Add onion, oregano, garlic, and jalapeño; cook 8 minutes, stirring frequently. Stir in sherry, soy sauce, beans, and seitan; bring to a boil. Cook 7 minutes or until liquid almost evaporates. Sprinkle with black pepper.
2. Prepare taco shells according to package directions. Spoon about ⅓ cup bean mixture into each shell; top each taco with about 2½ tablespoons lettuce and about 2½ tablespoons Avocado Salsa. Yield: 6 servings (serving size: 2 tacos).
CALORIES 283; FAT 9.3g (sat 1.2g, mono 5.7g, poly 1.6g); PROTEIN 20.4g; CARB 30g; FIBER 7.6g; CHOL 0mg; IRON 2.8mg; SODIUM 792mg; CALC 58mg
Avocado Salsa
1 cup finely chopped tomato
½ cup chopped fresh cilantro
½ cup chopped peeled avocado
2 tablespoons finely chopped red onion
3 tablespoons fresh lime juice
¼ teaspoon sea salt
1 garlic clove, minced
1 jalapeño pepper, seeded and minced
1. Combine all ingredients in a bowl; lightly mash with a fork. Yield: 2 cups (serving size: about ¼ cup).
CALORIES 24; FAT 1.5g (sat 0.2g, mono 0.9g, poly 0.2g); PROTEIN 0.5g; CARB 2.7g; FIBER 0.9g; CHOL 0mg; IRON 0.2mg; SODIUM 75mg; CALC 5mg
Poblano, Mango, and Black Bean Quesadillas
1 teaspoon olive oil
1½ cups presliced onion
½ teaspoon dried oregano
¼ teaspoon salt
⅛ teaspoon black pepper
1 poblano chile, seeded and chopped
1 (15-ounce) can black beans, rinsed and drained
1 cup jarred sliced peeled mango (such as Del Monte SunFresh)
⅓ cup cubed peeled avocado
4 (8-inch) fat-free flour tortillas
Cooking spray
½ cup (2 ounces) shredded reduced-fat sharp cheddar cheese
1. Preheat broiler.
2. Heat oil in a large nonstick skillet over medium-high heat. Add onion, oregano, salt, pepper, and poblano, and sauté 5 minutes or until onion is tender. Add beans; cook 1 minute or until thoroughly heated. Remove from heat, and stir in mango and avocado.
3. Place flour tortillas on a baking sheet coated with cooking spray. Arrange about ¾ cup bean mixture on half of each tortilla, leaving a ½-inch border. Sprinkle 2 tablespoons cheddar cheese over bean mixture, and fold tortilla in half. Lightly coat tortillas with cooking spray. Broil 3 minutes or until cheddar cheese melts. Yield: 4 servings (serving size: 1 quesadilla).
CALORIES 334; FAT 9.3g (sat 2.9g, mono 3.5g, poly 0.9g); PROTEIN 13.2g; CARB 54.5g; FIBER 7.2g; CHOL 10mg; IRON 3mg; SODIUM 753mg; CALC 253mg
The sweetness of the mango balances the snappiness of the chile. Top the quesadillas with fat-free sour cream and salsa, and serve with spinach and carrot salad.
Sweet Potato, Black Bean, and Goat Cheese Quesadillas
2½ cups frozen cut sweet potatoes (such as Ore-Ida Steam n’ Mash)
1 tablespoon water
1 (15-ounce) can no-salt-added black beans, rinsed and drained
⅓ cup minced fresh cilantro
¼ teaspoon freshly ground black pepper
⅛ teaspoon salt
⅓ cup bottled roasted red bell peppers
1 tablespoon chopped chipotle chile in adobo sauce
¼ cup reduced-fat sour cream
4 (10-inch) flour tortillas
¾ cup (3 ounces) crumbled goat cheese
Cooking spray
1. Combine sweet potato and 1 tablespoon water in a medium-size microwave-safe bowl; cover with wax paper. Microwave at HIGH 4 minutes or until potato is tender, stirring after 2 minutes. Stir in beans and next 3 ingredients.
2. While potatoes cook, place roasted red bell peppers, chipotle chile, and sour cream in a blender; process until smooth. Set aside.
3. Spoon ¾ cup sweet potato mixture on half of each tortilla, leaving a ¼-inch margin. Top evenly with cheese. Fold each tortilla in half.
4. Heat a large nonstick skillet over medium heat. Coat pan and both sides of each tortilla with cooking spray. Place 2 quesadillas in pan. Cook 2 to 3 minutes on each side or until lightly browned. Repeat with remaining quesadillas. Cut each quesadilla into 4 wedges, and serve immediately with red bell pepper sauce. Yield: 4 servings (serving size: 4 quesadilla wedges and about 2 tablespoons sauce).
CALORIES 415; FAT 7.4g (sat 4.4g, mono 2.4g, poly 0.5g); PROTEIN 16.1g; CARB 70.8g; FIBER 10.4g; CHOL 15mg; IRON 3.1mg; SODIUM 727mg; CALC 215mg
Soba with Herbed Edamame Sauce
1 cup frozen blanched shelled edamame (green soybeans)
6 tablespoons chopped dry-roasted cashews, divided
1 cup loosely packed fresh basil leaves
1 cup loosely packed fresh cilantro leaves
6 tablespoons (1½ ounces) grated fresh pecorino Romano cheese
¼ cup fresh lemon juice
¼ cup extra-virgin olive oil
1 teaspoon salt
¼ teaspoon freshly ground black pepper
3 garlic cloves, peeled
1 cup hot water
6 cups hot cooked soba (about 1 pound uncooked buckwheat noodles)
Cilantro sprigs (optional)
Lime wedges (optional)
1. Prepare edamame according to package directions, omitting salt.
2. Place edamame, ¼ cup cashews, basil, and next 7 ingredients in a food processor; process 1 minute or until finely chopped.
3. With food processor on, slowly pour hot water through food chute; process 2 minutes or until smooth. Serve over soba, and sprinkle with remaining 2 tablespoons cashews. Garnish with cilantro sprigs and lime wedges, if desired. Yield: 7 servings (serving size: about 1 cup noodles, about ⅓ cup sauce, and about 1 teaspoon cashews).
CALORIES 408; FAT 13.8g (sat 2.6g, mono 8.1g, poly 2.1g); PROTEIN 18g; CARB 58.6g; FIBER 4.5g; CHOL 5mg; IRON 2.5mg; SODIUM 562mg; CALC 112mg
INGREDIENT SPOTLIGHT
Protein-rich soba noodles, made from a combination of buckwheat flour and wheat flour, are native to Japan. Look for them in the ethnic or pasta section of natural food and grocery stores or in specialty Asian markets.
Black-Eyed Pea Cakes with Adobo Cream
¼ cup fat-free sour cream
1 teaspoon adobo sauce
1 (15.8-ounce) can no-salt-added black-eyed peas, rinsed and drained
¼ cup dry breadcrumbs
1 tablespoon finely chopped onion
½ teaspoon bottled minced garlic
½ teaspoon ground cumin
½ teaspoon salt
¼ teaspoon black pepper
1 large egg, lightly beaten
1 large egg white, lightly beaten
1½ teaspoons olive oil
¼ cup (about 1 ounce) shredded Monterey Jack cheese
1. Combine sour cream and adobo sauce in a small bowl.
2. Place beans in a medium bowl; partially mash beans with a fork. Stir in breadcrumbs and next 7 ingredients. With floured hands, divide pea mixture into 4 equal portions, shaping each portion into a ½-inch-thick patty.
3. Heat oil in a large nonstick skillet over medium-high heat. Add patties to pan; cook 2 minutes on each side or until golden and thoroughly heated. Remove from pan; top each cake with 1 tablespoon cheese. Serve with sour cream mixture. Yield: 4 servings (serving size: 1 patty and about 1 tablespoon sour cream mixture).
CALORIES 173; FAT 6.3g (sat 2.1g, mono 2.4g, poly 0.9g); PROTEIN 10.2g; CARB 19.3g; FIBER 3.6g; CHOL 59mg; IRON 2mg; SODIUM 462mg; CALC 118mg
Mushroom Pasta
To make this a truly vegetarian dish, use vegetable broth instead of chicken broth.
12 ounces uncooked medium egg noodles
1 tablespoon olive oil
1½ teaspoons all-purpose flour
3 cups sliced cremini mushrooms
2 (8-ounce) packages presliced button mushrooms
1 cup fat-free, less-sodium chicken broth
½ cup white wine
1 tablespoon fresh lemon juice
½ teaspoon salt
2 tablespoons butter
¾ teaspoon black pepper
½ cup (2 ounces) preshredded fresh Parmesan cheese
1. Cook noodles according to package directions, omitting salt and fat.
2. While noodles cook, combine oil and flour in a large Dutch oven over medium-high heat; sauté 1 minute. Add mushrooms; sauté 2 minutes. Add broth, wine, juice, and salt; cook 8 minutes or until sauce is slightly thick.
3. Stir in butter and pepper. Add pasta; toss to coat. Stir in cheese. Yield: 5 servings (serving size: 2 cups).
CALORIES 434; FAT 13.9g (sat 6.1g, mono 5.2g, poly 1.4g); PROTEIN 19.2g; CARB 55.1g; FIBER 3.8g; CHOL 86mg; IRON 4.6mg; SODIUM 613mg; CALC 187mg
Italian-Style Eggplant
Serve this dish with a simple green salad for a light meal. If you want something heartier, serve it with ¾ cup hot cooked spaghetti per serving.
1 large egg, lightly beaten
1 tablespoon water
⅔ cup Italian-seasoned breadcrumbs
¼ teaspoon freshly ground black pepper
1 large eggplant, cut crosswise into 8 (½-inch-thick) slices
Cooking spray
½ cup pizza sauce (such as Ragu Homestyle)
1 cup (4 ounces) shredded part-skim mozzarella cheese
1. Preheat broiler.
2. Combine egg and water in a shallow bowl. Combine breadcrumbs and pepper in another shallow bowl. Dip eggplant slices into egg mixture, coating both sides; dredge in breadcrumbs, turning to coat both sides.
3. Line a baking sheet with foil; coat with cooking spray. Place eggplant on baking sheet; broil 5 to 7 minutes on each side or until eggplant is golden brown and tender. Spoon 1 tablespoon pizza sauce onto each eggplant slice; top with cheese. Return to broiler, and broil 1 to 2 minutes or until cheese melts. Yield: 4 servings (serving size: 2 eggplant slices).
CALORIES 224; FAT 8g (sat 4.3g, mono 2.6g, poly 1g); PROTEIN 13.6g; CARB 25.3g; FIBER 6.2g; CHOL 60mg; IRON 1.9mg; SODIUM 555mg; CALC 260mg
INGREDIENT SPOTLIGHT
Eggplants come in an assortment of colors, shapes, and sizes, and they have virtually no fat. Look for eggplants that have smooth, shiny skin and are firm but slightly springy. Store them in a cool place, and use them within two days.
Barley-Mushroom Pilaf
Here’s a flavorful one-dish meal that can easily transition to a side dish. Substitute vegetable broth for the chicken broth, if you prefer.
3 cups fat-free, less-sodium chicken broth
⅓ cup dried porcini mushrooms, chopped (about ⅓ ounce)
1½ cups uncooked quick-cooking barley
2 tablespoons olive oil
3 cups quartered shiitake mushroom caps (about 8 ounces)
2 cups chopped onion
¾ teaspoon salt
½ teaspoon dried rosemary
1 (8-ounce) package presliced mushrooms
¼ cup dry Marsala
2 teaspoons sherry vinegar
1. Combine broth and porcini in a large saucepan. Bring to a boil; stir in barley. Cover, reduce heat, and simmer 12 minutes or until tender.
2. While barley cooks, heat oil in a Dutch oven over medium-high heat. Add shiitake, onion, salt, rosemary, and presliced mushrooms; sauté 5 minutes. Stir in Marsala; cook 1 minute. Stir in barley mixture and vinegar; cook 2 minutes or until thoroughly heated, stirring frequently. Yield: 4 servings (serving size: 1½ cups).
CALORIES 415; FAT 8.7g (sat 1.3g, mono 5.2g, poly 1.5g); PROTEIN 15.3g; CARB 66.6g; FIBER 15g; CHOL 0mg; IRON 4.6mg; SODIUM 805mg; CALC 46mg
MAKE IT FASTER
Stack shiitake mushroom caps before quartering or slicing them—it’s much faster than cutting them one by one.
Creamy Spinach-Mushroom Skillet Enchiladas
2 teaspoons olive oil
1 teaspoon bottled minced garlic
½ teaspoon chili powder
½ teaspoon ground cumin
1 (8-ounce) package presliced mushrooms
1 (6-ounce) package fresh baby spinach (about 6 cups)
¼ teaspoon salt
2 tablespoons light cream cheese with onions and chives
1 (16-ounce) bottle green salsa, divided
8 (6-inch) corn tortillas
⅓ cup (1½ ounces) shredded Monterey Jack cheese
¼ cup fat-free sour cream
Cilantro sprigs (optional)
1. Preheat broiler.
2. Heat olive oil in a large skillet over medium-high heat. Add garlic, chili powder, cumin, and mushrooms; sauté 5 minutes. Add spinach and salt; cook 1 minute or until spinach wilts, stirring frequently. Drain; return mushroom mixture to pan. Add cream cheese; cook 2 minutes or until cream cheese melts, stirring frequently. Place mushroom mixture in a bowl, and set aside.
3. Heat 1 cup salsa in a saucepan over low heat. Dredge both sides of each tortilla in warm salsa using tongs, and stack tortillas on a plate. Spoon 1 heaping tablespoon mushroom mixture into center of each tortilla; fold in half, and arrange in skillet, overlapping slightly. Top with remaining salsa, and sprinkle with cheese. Wrap handle of skillet with foil, and broil enchiladas 4 minutes or until cheese melts. Top with sour cream, and garnish with cilantro sprigs, if desired. Yield: 4 servings (serving size: 2 enchiladas and 1 tablespoon sour cream).
CALORIES 273; FAT 8.7g (sat 3.6g, mono 2.9g, poly 1g); PROTEIN 10.1g; CARB 39.4g; FIBER 6.7g; CHOL 15mg; IRON 2.7mg; SODIUM 806mg; CALC 330mg
Polenta Gratin with Mushrooms and Fontina
1 (16-ounce) tube of polenta, cut into ¼-inch-thick slices
Cooking spray
1 (8-ounce) package presliced mushrooms
1 teaspoon bottled minced garlic
¼ teaspoon salt
⅓ cup sun-dried tomato Alfredo sauce (such as Classico)
¼ cup chopped fresh basil
¼ cup (1 ounce) shredded fontina cheese
1. Preheat oven to 500°.
2. Arrange polenta slices in an 11 x 7–inch baking dish coated with cooking spray, allowing slices to overlap.
3. Heat a medium nonstick skillet over medium-high heat; coat pan with cooking spray. Add mushrooms; cook 2 minutes, stirring frequently. Stir in garlic and salt. Cover, reduce heat, and cook 2 minutes. Stir in Alfredo sauce and basil.
4. Spoon mushroom mixture evenly over polenta. Top evenly with cheese. Bake at 500° for 7 minutes or until thoroughly heated. Yield: 3 servings.
CALORIES 221; FAT 7.4g (sat 3.9g, mono 1.7g, poly 1.2g); PROTEIN 8.3g; CARB 28.7g; FIBER 4.2g; CHOL 29mg; IRON 2.4mg; SODIUM 739mg; CALC 82mg
Polenta with Mushrooms, Zucchini, and Mozzarella
Olive oil–flavored cooking spray
1 (16-ounce) tube of polenta, cut into 8 slices
3 cups diced zucchini (about 2 medium)
1 (8-ounce) package presliced mushrooms
1 (14.5-ounce) can diced tomatoes with basil, garlic, and oregano, drained
1 cup (4 ounces) preshredded part-skim mozzarella cheese
Freshly ground black pepper (optional)
1. Heat a large nonstick skillet over medium-high heat; coat pan with cooking spray. Add polenta rounds, and cook 3 minutes on each side or until lightly browned. Remove from pan; set aside, and keep warm.
2. Add zucchini and mushrooms to pan; sauté 7 minutes or until tender. Stir in tomatoes, and cook 1 minute or until thoroughly heated.
3. Place 2 polenta rounds on each of 4 serving plates. Spoon vegetable mixture over polenta. Top with cheese. Sprinkle with pepper, if desired. Yield: 4 servings (serving size: 2 polenta rounds, 1 cup vegetable mixture, and ¼ cup cheese).
CALORIES 230; FAT 6.1g (sat 3.6g, mono 2.1g, poly 0.3g); PROTEIN 12.7g; CARB 30g; FIBER 5g; CHOL 15mg; IRON 2.2mg; SODIUM 566mg; CALC 264mg
INGREDIENT SPOTLIGHT
Look for plain and flavored 16-ounce tubes of precooked polenta in the produce section of your supermarket. They work well in recipes in which polenta is cut into slices or cubes.
Polenta with Olives, Tomatoes, and Feta
Precooked refrigerated polenta is an excellent base for this quick vegetarian meal for two. You’ll find it in the produce section of the supermarket in a variety of flavors.
Cooking spray
½ (16-ounce) package prepared refrigerated basil and garlic-flavored polenta (such as Marjon), cut into 6 slices
4 teaspoons chopped fresh oregano, divided
1 (14.5-ounce) can no-salt-added diced tomatoes, undrained
6 pitted kalamata olives, quartered
⅛ teaspoon freshly ground black pepper
½ cup crumbled reduced-fat feta cheese
Oregano sprigs (optional)
1. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add polenta, and cook 4 to 5 minutes on each side or until browned. Remove from pan, and sprinkle polenta with 2 teaspoons chopped oregano; cover and keep warm.
2. Add tomatoes, kalamata olives, pepper, and remaining 2 teaspoons oregano to pan; bring to a boil. Reduce heat, and simmer 2 minutes until thoroughly heated.
3. Place 3 polenta slices in each bowl; top each serving with ¾ cup tomato mixture. Sprinkle each with ¼ cup feta cheese. Garnish with oregano sprigs, if desired. Yield: 2 servings.
CALORIES 235; FAT 7.6g (sat 3.4g, mono 3g, poly 1.1g); PROTEIN 10.5g; CARB 31.2g; FIBER 4.7g; CHOL 10mg; IRON 1.4mg; SODIUM 1148mg; CALC 146mg
Cannellini-Stuffed Portobello Mushrooms
Pasta sauce, cannellini beans, and cheese make a tasty meatless stuffing for the mushrooms. You can serve this dish with a tossed green salad.
4 (4-inch) portobello caps
Cooking spray
½ cup part-skim ricotta cheese
¼ teaspoon salt
¼ teaspoon garlic powder
¼ teaspoon dried rosemary, crushed
¾ cup bottled pasta sauce
1 (16-ounce) can cannellini beans, rinsed and drained
½ cup (2 ounces) preshredded part-skim mozzarella cheese
1. Preheat broiler.
2. Remove gills from undersides of mushrooms using a spoon; discard gills. Place caps, smooth side up, on a baking sheet coated with cooking spray; broil 2 minutes. Turn caps over; broil 2 minutes.
3. Combine ricotta, salt, garlic powder, and rosemary, stirring well. Spread 2 tablespoons cheese mixture in each cap. Spoon 3 tablespoons pasta sauce over cheese mixture in each serving. Divide beans evenly among caps; sprinkle each serving with 2 tablespoons mozzarella. Broil 3 minutes or until cheese melts. Yield: 4 servings (serving size: 1 stuffed mushroom cap).
CALORIES 187; FAT 6.1g (sat 3g, mono 1.1g, poly 0.8g); PROTEIN 13g; CARB 20.5g; FIBER 4.9g; CHOL 16mg; IRON 2mg; SODIUM 654mg; CALC 240mg
COOKING CLASS: How to Remove Gills
When choosing portobellos, be sure to check under the cap to avoid selecting those with flattened gills. Use a spoon to remove the dark-colored gills; this will prevent the mushrooms from turning black.
Spinach and Cheese–Stuffed Portobello Caps
4 large portobello caps
Cooking spray
¼ teaspoon salt, divided
1 cup fat-free ricotta cheese
¼ teaspoon garlic powder
¼ teaspoon ground black pepper
½ (10-ounce) package frozen chopped spinach, thawed and drained thoroughly
⅓ cup chopped bottled roasted red bell peppers
¾ cup tomato sauce
½ cup (2 ounces) shredded part-skim mozzarella
½ teaspoon dried oregano
1. Preheat oven to 400°.
2. Remove brown gills from undersides of mushrooms using a spoon; discard gills. Place mushrooms, stem sides up, on a baking sheet coated with cooking spray. Sprinkle with ⅛ teaspoon salt. Bake at 400° for 5 minutes.
3. While mushrooms bake, combine ricotta, garlic powder, black pepper, and remaining ⅛ teaspoon salt in a medium bowl, stirring well. Gently stir in spinach and bell pepper. Divide mixture evenly among mushroom caps. Top evenly with tomato sauce and cheese. Sprinkle evenly with oregano. Bake at 400° for 8 minutes. Increase oven temperature to broil. Broil 1½ minutes or until cheese is melted. Yield: 2 servings (serving size: 2 mushroom caps).
CALORIES 305; FAT 6.9g (sat 4.1g, mono 0g, poly 0.1g); PROTEIN 22.9g; CARB 31.6g; FIBER 6.2g; CHOL 42mg; IRON 2.8mg; SODIUM 949mg; CALC 466mg
Grilled Portobello–Goat Cheese Pitas
If the tomatoes are ripe, skip grilling them. Serve with a tropical fruit salad of mangoes, cantaloupe, and pineapple sprinkled with toasted coconut.
1½ teaspoons bottled minced garlic
1 teaspoon olive oil
4 (6-inch) pita rounds
½ teaspoon salt, divided
¼ teaspoon black pepper, divided
1 (6-ounce) package portobello mushrooms
2 medium tomatoes, cut into ¼-inch-thick slices
⅓ cup (3 ounces) goat cheese
½ cup chopped fresh basil
1. Preheat a grill pan over medium heat.
2. Combine garlic and oil; brush evenly over pitas. Sprinkle ¼ teaspoon salt and ⅛ teaspoon pepper evenly over pitas. Place pitas in pan, and cook 2 minutes on each side or until toasted.
3. Sprinkle ¼ teaspoon salt and ⅛ teaspoon pepper evenly over mushrooms and tomatoes. Place mushrooms in pan; cook 6 minutes or until tender, turning once. Remove mushrooms from pan. Add tomatoes to pan; cook 1 minute.
4. Spread goat cheese evenly over pitas. Arrange mushrooms and tomatoes evenly over pitas. Sprinkle with basil. Yield: 4 servings (serving size: 1 topped pita).
CALORIES 283; FAT 8.5g (sat 4.7g, mono 2.4g, poly 0.7g); PROTEIN 11.9g; CARB 39.8g; FIBER 2.9g; CHOL 17mg; IRON 2.7mg; SODIUM 731mg; CALC 133mg
Stuffed Portobello Mushrooms
While panko (Japanese breadcrumbs) works best in this dish, you can substitute freshly made coarse breadcrumbs, if necessary.
4 (6-inch) portobello mushrooms, stems removed
Cooking spray
1 cup chopped red tomato
1 cup chopped yellow tomato
1 cup panko (Japanese breadcrumbs)
1 cup (4 ounces) preshredded part-skim mozzarella cheese
¼ cup chopped fresh chives
¼ teaspoon salt
¼ teaspoon black pepper
1. Preheat broiler.
2. Remove brown gills from undersides of mushrooms using a spoon; discard gills. Place mushrooms, smooth sides up, on a foil-lined baking sheet coated with cooking spray. Broil mushrooms 5 minutes.
3. While mushrooms broil, combine tomatoes, panko, cheese, and chives.
4. Turn mushrooms over; sprinkle evenly with salt and pepper. Divide tomato mixture evenly among mushrooms. Broil 5 minutes or until cheese melts. Yield: 4 servings (serving size: 1 stuffed mushroom).
CALORIES 184; FAT 5.3g (sat 2.9g, mono 1.3g, poly 0.2g); PROTEIN 12.6g; CARB 21.6g; FIBER 3.5g; CHOL 16mg; IRON 1.3mg; SODIUM 325mg; CALC 209mg
Brown Butter Gnocchi with Spinach and Pine Nuts
If you haven’t tried gnocchi before now, don’t wait any longer. This recipe will become your brand-new go-to weeknight dish.
1 (16-ounce) package vacuum-packed gnocchi (such as Vigo)
2 tablespoons butter
2 tablespoons pine nuts
2 garlic cloves, minced
1 (10-ounce) package fresh spinach, torn
¼ teaspoon salt
¼ teaspoon freshly ground black pepper
¼ cup (1 ounce) finely shredded Parmesan cheese
1. Cook gnocchi according to package directions, omitting salt and fat; drain.
2. Heat butter in a large nonstick skillet over medium heat. Add pine nuts to pan; cook 3 minutes or until butter and nuts are lightly browned, stirring constantly. Add garlic to pan; cook 1 minute. Add gnocchi and spinach to pan; cook 1 minute or until spinach wilts, stirring constantly. Stir in salt and pepper. Sprinkle with Parmesan cheese. Yield: 4 servings (serving size: 1 cup gnocchi mixture and 1 tablespoon cheese).
CALORIES 289; FAT 10.8g (sat 5.1g, mono 2.9g, poly 1.8g); PROTEIN 9.5g; CARB 40.3g; FIBER 1.8g; CHOL 20mg; IRON 2.2mg; SODIUM 877mg; CALC 164mg
Fold-Over Quesadillas
Fresh salsa and cilantro brighten up these simple quesadillas. Serve with a tossed green salad and a side of black beans to round out the meal.
1 (4.5-ounce) can chopped green chiles
4 (8-inch) flour tortillas
1½ cups (6 ounces) shredded part-skim mozzarella cheese
⅓ cup finely chopped red onion
½ teaspoon ground cumin
Cooking spray
½ cup fat-free sour cream
¼ cup refrigerated fresh salsa
¼ cup chopped fresh cilantro
1. Spoon 2 tablespoons chiles over half of each tortilla, spreading evenly. Sprinkle cheese, onion, and cumin over chiles. Fold tortillas in half.
2. Heat a large nonstick skillet over medium heat. Coat pan with cooking spray. Add 2 quesadillas; cook 2 minutes. Turn and cook 2 minutes or until cheese melts. Remove from pan; keep warm. Repeat with remaining quesadillas. Cut each quesadilla into 3 wedges. Serve with sour cream, salsa, and cilantro. Yield: 4 servings (serving size: 3 wedges, 2 tablespoons sour cream, 1 tablespoon salsa, and 1 tablespoon cilantro).
CALORIES 314; FAT 10.1g (sat 5.4g, mono 2.8g, poly 1.8g); PROTEIN 18.2g; CARB 37.3g; FIBER 4.3g; CHOL 30mg; IRON 2.4mg; SODIUM 647mg; CALC 476mg
INGREDIENT SPOTLIGHT
Use refrigerated fresh salsa found in the produce section of your supermarket. It’s faster than making your own and has far less sodium than the bottled stuff.
Zucchini, Olive, and Cheese Quesadillas
Surprise and delight your family tonight with a new spin on an old Mexican classic. These Mediterranean flavor-inspired quesadillas are a nice change of pace from the usual bean, cheese, and salsa recipe.
1 teaspoon olive oil
Cooking spray
⅓ cup finely chopped onion
½ teaspoon bottled minced garlic
1¼ cups shredded zucchini
¼ teaspoon dried oregano
⅛ teaspoon salt
⅛ teaspoon black pepper
4 (8-inch) fat-free flour tortillas
½ cup (2 ounces) preshredded part-skim mozzarella cheese, divided
½ cup diced tomato, divided
¼ cup chopped pitted kalamata olives, divided
¼ cup (1 ounce) crumbled feta cheese, divided
1. Heat olive oil in a large nonstick skillet coated with cooking spray over medium-high heat. Add onion and garlic; sauté 1 minute. Add zucchini; sauté 2 minutes or until lightly browned. Remove from heat; stir in oregano, salt, and pepper. Remove from pan.
2. Wipe pan clean with paper towels, and coat with cooking spray. Heat pan over medium heat. Add 1 tortilla to pan, and sprinkle with ¼ cup mozzarella. Top with half of zucchini mixture, ¼ cup tomato, 2 tablespoons olives, 2 tablespoons feta, and 1 tortilla. Cook 3 minutes or until lightly browned on bottom. Carefully turn quesadilla, and cook 2 minutes or until lightly browned. Place quesadilla on a cutting board; cut in half using a serrated knife. Repeat procedure with remaining tortillas, mozzarella, zucchini mixture, tomato, olives, and feta. Serve warm. Yield: 4 servings.
CALORIES 235; FAT 7.9g (sat 3.6g, mono 3.1g, poly 0.5g); PROTEIN 8.7g; CARB 23.7g; FIBER 3.8g; CHOL 14mg; IRON 0.7mg; SODIUM 632mg; CALC 160mg
Curried Couscous with Broccoli and Feta
Although filling and delicious enough as a meatless main dish, you can always add meat, such as chopped chicken or thin strips of flank steak, for the family carnivores.
1¾ cups water
1 cup uncooked couscous
1½ cups small broccoli florets
½ cup finely chopped red onion
⅓ cup shredded carrot
¼ cup raisins
¼ cup dry-roasted cashews, chopped
2 tablespoons white wine vinegar
1½ tablespoons olive oil
1 tablespoon sugar
1½ teaspoons curry powder
1 teaspoon bottled minced fresh ginger
¾ teaspoon salt
1 (15-ounce) can chickpeas (garbanzo beans), rinsed and drained
¾ cup (3 ounces) crumbled feta cheese
1. Bring 1¾ cups water to a boil in a medium saucepan; gradually stir in couscous. Remove from heat; cover and let stand 5 minutes. Fluff with a fork.
2. While couscous stands, steam broccoli florets, covered, 3 minutes or until tender.
3. Combine couscous, broccoli, onion, and next 10 ingredients, tossing gently. Sprinkle with cheese. Yield: 5 servings (serving size: about 1¼ cups).
CALORIES 402; FAT 12.2g (sat 3.8g, mono 5.8g, poly 1.6g); PROTEIN 13.4g; CARB 61.4g; FIBER 7.4g; CHOL 15mg; IRON 2.7mg; SODIUM 827mg; CALC 145mg
MAKE IT FASTER
Using bagged broccoli florets and preshredded carrots all but eliminates the prep with this vegetarian entrée.
Huevos Rancheros with Zucchini and Green Pepper
Entertain at brunch with this casual main dish. Serve a pineapple and melon compote on the side tossed with fresh mint sprigs.
1 teaspoon olive oil
Cooking spray
1½ cups diced zucchini
½ cup diced green bell pepper
¼ cup water
¼ teaspoon salt
¼ teaspoon ground cumin
⅛ teaspoon freshly ground black pepper
1 (10-ounce) can diced tomatoes with green chiles, undrained
4 (6-inch) corn tortillas
4 large eggs
⅓ cup (1¼ ounces) preshredded reduced-fat cheddar cheese
2 teaspoons chopped fresh cilantro
1. Heat oil in a large nonstick skillet coated with cooking spray over medium-high heat. Add zucchini and bell pepper; sauté 6 minutes or until lightly browned. Add water and next 4 ingredients. Stir to combine. Cover and simmer 3 minutes.
2. Warm tortillas according to package directions.
3. Break 1 egg into a small custard cup. Slip egg onto tomato mixture; repeat procedure with remaining eggs. Cover and simmer 3 minutes or until eggs are done. Sprinkle with cheese. Cover and cook 30 seconds or until cheese melts.
4. Place 1 tortilla on each of 4 plates. Spoon 1 egg and ¾ cup tomato mixture onto each tortilla. Sprinkle with ½ teaspoon cilantro. Yield: 4 servings.
CALORIES 248; FAT 8.5g (sat 2.1g, mono 2.9g, poly 0.9g); PROTEIN 13.2g; CARB 31.5g; FIBER 4.1g; CHOL 214mg; IRON 2.6mg; SODIUM 679mg; CALC 155mg
Quick Vegetarian Paella
2 tablespoons extra-virgin olive oil
2 cups chopped onion
2 cups (1-inch) chopped green bell pepper
1 cup sliced cremini mushrooms
2 garlic cloves, minced
3 cups uncooked quick-cooking brown rice
2 cups fat-free, less-sodium vegetable broth (such as Swanson Certified Organic)
1 cup water
1 teaspoon saffron threads, crushed, or ground turmeric
½ teaspoon dried thyme
2 cups chopped tomato
1 cup frozen green peas
½ cup pimiento-stuffed olives, chopped
2 tablespoons chopped fresh flat-leaf parsley
¼ teaspoon freshly ground black pepper
1 (14-ounce) can artichoke hearts, drained and coarsely chopped
Chopped fresh flat-leaf parsley (optional)
1. Heat olive oil in a stockpot over medium-high heat. Add onion, bell pepper, mushrooms, and garlic; sauté 5 minutes. Stir in rice and next 4 ingredients; bring to a boil. Cover, reduce heat, and simmer 10 minutes.
2. Stir in tomato, green peas, olives, 2 tablespoons parsley, black pepper, and artichoke hearts. Cook 3 minutes or until rice is tender and mixture is thoroughly heated. Garnish with additional chopped fresh parsley, if desired. Yield: 5 servings (serving size: about 2 cups).
CALORIES 350; FAT 8.9g (sat 1g, mono 5.1g, poly 0.9g); PROTEIN 10.8g; CARB 62g; FIBER 7.2g; CHOL 0mg; IRON 3.4mg; SODIUM 686mg; CALC 78mg
Complete the menu with steamed green beans and packaged mixed baby greens tossed with bottled orange sections and toasted almond slices.
Italian Eggs over Spinach and Polenta
This breakfast is good any time of day.
1 (16-ounce) tube of polenta, cut into 12 slices
Cooking spray
2 cups fat-free tomato-basil pasta sauce
1 (6-ounce) package fresh baby spinach
4 large eggs
½ cup (2 ounces) shredded Asiago cheese
1. Preheat broiler.
2. Arrange polenta slices on a baking sheet coated with cooking spray. Coat tops of polenta with cooking spray. Broil 3 minutes or until thoroughly heated.
3. While polenta heats, bring sauce to a simmer in a large nonstick skillet over medium-high heat. Stir in spinach; cover and cook 1 minute or until spinach wilts. Stir to combine. Make 4 indentations in top of spinach mixture using back of a wooden spoon. Break 1 egg into each indentation. Cover, reduce heat, and simmer 5 minutes or until eggs are desired degree of doneness. Sprinkle with cheese. Place 3 polenta slices on each of 4 plates; top each serving with one-fourth of spinach mixture and 1 egg. Yield: 4 servings.
CALORIES 264; FAT 8.8g (sat 4g, mono 2.9g, poly 0.9g); PROTEIN 15.4g; CARB 29.4g; FIBER 2.9g; CHOL 224mg; IRON 3.2mg; SODIUM 780mg; CALC 238mg
Asparagus and Basil Omelet
Cooking spray
12 asparagus spears, diagonally cut into 1-inch pieces (about 1 cup)
2 large eggs
½ cup egg substitute
¼ cup water
¼ teaspoon salt
¼ teaspoon coarsely ground black pepper
2 tablespoons chopped fresh basil
½ cup (2 ounces) reduced-fat shredded Swiss cheese
1. Heat an 8-inch nonstick skillet over medium-high heat; coat pan with cooking spray. Add asparagus, and sauté 3 minutes; set aside.
2. Combine eggs and next 4 ingredients in a medium bowl; stirring with a whisk until blended.
3. Wipe pan with paper towels. Heat pan over medium heat; recoat pan with cooking spray. Add egg mixture, and cook 3 minutes or until set (do not stir). Sprinkle with asparagus, basil, and cheese. Loosen omelet with a spatula; fold in half. Cook 1 to 2 minutes or until cheese melts. Slide omelet onto a plate. Cut in half. Yield: 2 servings (serving size: ½ omelet).
CALORIES 203; FAT 7.7g (sat 2.6g, mono 3.2g, poly 1.9g); PROTEIN 24.1g; CARB 6.7g; FIBER 2.1g; CHOL 191mg; IRON 4.5mg; SODIUM 548mg; CALC 360mg
COOKING CLASS: How to Slice Onions
When slicing onions, start at the end opposite the root. Slice the top off the onion, leaving the root intact. Remove the papery skin, and slice the onion vertically. Continue cutting the onion vertically into thin slices.
Onion and Fresh Herb Omelet with Mixed Greens
Add whole fresh strawberries and whole wheat toast for an easy weekend brunch or light supper during the week.
Omelet:
½ cup egg substitute
¼ cup fat-free milk
1½ teaspoons minced fresh parsley
½ teaspoon minced fresh thyme
¼ teaspoon salt
⅛ teaspoon freshly ground black pepper
1 large egg
1.1 ounces all-purpose flour (about ¼ cup)
Cooking spray
2 cups vertically sliced onion
1 garlic clove, crushed
Salad:
3 cups loosely packed gourmet salad greens
1½ teaspoons red wine vinegar
1 teaspoon extra-virgin olive oil
2 tablespoons crumbled goat cheese
1½ teaspoons sliced almonds, toasted
1. To prepare omelet, combine first 7 ingredients in a small bowl, stirring with a whisk. Lightly spoon flour into a dry measuring cup; level with a knife. Add flour to egg mixture; stir well.
2. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add onion to pan; sauté 7 minutes or until browned. Add garlic; sauté 1 minute. Pour egg mixture over onion mixture in pan. Reduce heat, and cook 3 minutes or until set. Loosen omelet with a spatula, and fold in half; cook 1 minute. Cut omelet in half; place one half on each of 2 plates.
3. To prepare salad, combine salad greens, vinegar, and oil; toss well. Arrange 1½ cups greens on top of each serving; top each serving with 1 tablespoon cheese and ¾ teaspoon almonds. Yield: 2 servings.
CALORIES 291; FAT 9.8g (sat 2.7g, mono 4.3g, poly 2g); PROTEIN 18g; CARB 33.8g; FIBER 4.7g; CHOL 110mg; IRON 4.2mg; SODIUM 507mg; CALC 189mg
Omelet with Summer Vegetables
This satisfying entrée for one is good for any meal, from breakfast to dinner. Serve with fruit salad.
Cooking spray
⅔ cup frozen whole-kernel corn, thawed
½ cup chopped zucchini
3 tablespoons chopped green onions
¼ teaspoon salt, divided
2 tablespoons water
¼ teaspoon black pepper
3 large egg whites
1 large egg
2 tablespoons shredded smoked Gouda cheese
1. Heat a small saucepan over medium-high heat. Coat pan with cooking spray. Add corn, zucchini, onions, and ⅛ teaspoon salt to pan; sauté 4 minutes or until vegetables are crisp-tender. Remove from heat.
2. Heat a 10-inch nonstick skillet over medium-high heat. Combine ⅛ teaspoon salt, water, pepper, egg whites, and egg, stirring well with a whisk. Coat pan with cooking spray. Pour egg mixture into pan; cook until edges begin to set (about 2 minutes). Gently lift edges of omelet with a spatula, tilting pan to allow uncooked egg mixture to come in contact with pan. Spoon corn mixture onto half of omelet; sprinkle corn mixture with cheese. Loosen omelet with a spatula, and fold in half over corn mixture. Cook 2 minutes or until cheese melts. Carefully slide omelet onto a plate. Yield: 1 serving (serving size: 1 omelet).
CALORIES 281; FAT 10.3g (sat 4.3g, mono 3.4g, poly 1.4g); PROTEIN 24.8g; CARB 25.3g; FIBER 4.2g; CHOL 229mg; IRON 2.1mg; SODIUM 947mg; CALC 162mg
Sun-Dried Tomato Omelet
Choose ready-to-use sun-dried tomatoes from the produce section of your grocery store. They are more pliable than the dry kind that require rehydration.
8 large egg whites
2 large eggs
Butter-flavored cooking spray
⅓ cup sun-dried tomatoes, packed without oil, chopped
3 tablespoons chopped fresh basil
½ cup (2 ounces) shredded part-skim mozzarella cheese
1. Heat a medium nonstick skillet over medium heat. Combine egg whites and eggs, stirring with a whisk until foamy.
2. Coat pan with cooking spray; pour egg mixture into pan. Cook 2 minutes or until edges begin to set. Slide front edge of a spatula between edge of omelet and pan. Gently lift edge of omelet, tilting pan to allow some uncooked egg mixture to come in contact with pan. Repeat procedure on opposite edge of omelet. Cook 3 minutes or until center is almost set.
3. Sprinkle tomatoes, basil, and cheese over omelet. Loosen omelet with a spatula; fold in half. Reduce heat to low; cover and cook 1 minute. Carefully turn omelet over; cook 1 minute or until cheese melts. Gently slide omelet onto a serving platter. Cut omelet in half, and serve immediately. Yield: 2 servings (serving size: ½ omelet).
CALORIES 288; FAT 13.9g (sat 5.5g, mono 6.2g, poly 2.1g); PROTEIN 29.4g; CARB 9.6g; FIBER 1.6g; CHOL 195mg; IRON 2mg; SODIUM 510mg; CALC 259mg
Frittata with Mushrooms, Linguine, and Basil
Cooking spray
3 cups sliced cremini mushrooms
1¼ cups thinly sliced leek (about 2 large)
½ cup 1% low-fat milk
2 teaspoons butter, melted
¾ teaspoon salt
⅛ teaspoon freshly ground black pepper
4 large egg whites
3 large eggs
2 cups hot cooked linguine (about 4 ounces uncooked pasta)
⅓ cup chopped fresh basil
½ cup (2 ounces) shredded part-skim mozzarella cheese
1. Preheat oven to 450°.
2. Heat a large nonstick skillet over medium heat. Coat pan with cooking spray. Add mushrooms and leek; cook 6 minutes or until leek is tender, stirring frequently.
3. Combine milk and next 5 ingredients in a large bowl, stirring with a whisk. Add leek mixture, pasta, and basil; toss gently to combine.
4. Heat pan over medium-low heat. Coat pan with cooking spray. Add egg mixture; cook until edges begin to set (about 4 minutes). Gently lift edge of egg mixture, tilting pan to allow some uncooked egg mixture to come in contact with pan. Cook 5 minutes or until almost set. Sprinkle evenly with cheese; wrap handle of pan with foil. Bake at 450° for 7 minutes or until golden brown. Cut into 8 wedges. Yield: 4 servings (serving size: 2 wedges).
CALORIES 269; FAT 8.8g (sat 4.1g, mono 2.8g, poly 0.9g); PROTEIN 18.4g; CARB 28g; FIBER 2.8g; CHOL 174mg; IRON 2.6mg; SODIUM 661mg; CALC 177mg
Roasted Red Bell Pepper and Goat Cheese Frittata
2 large eggs
4 large egg whites
2 tablespoons chopped fresh chives
½ teaspoon salt, divided
½ teaspoon freshly ground black pepper, divided
4 teaspoons olive oil
1 cup chopped bottled roasted red bell peppers
4 green onions, chopped
1 teaspoon bottled minced garlic or 2 garlic cloves, minced
½ cup (2 ounces) crumbled goat cheese
1. Preheat broiler.
2. Combine eggs, egg whites, chives, ¼ teaspoon salt, and ¼ teaspoon black pepper in a bowl, stirring with a whisk.
3. Heat oil in an ovenproof skillet over medium heat. Add red bell peppers, onions, garlic, ¼ teaspoon salt, and ¼ teaspoon black pepper; sauté 2 minutes. Pour egg mixture over vegetables. As mixture starts to cook, gently lift edges of frittata with a spatula, and tilt pan so uncooked portion flows underneath. Cook 2 minutes; remove from heat.
4. Sprinkle cheese over frittata. Broil 2 minutes or until frittata is set and lightly browned. Cut into 4 wedges. Yield: 4 servings (serving size: 1 wedge).
CALORIES 146; FAT 9.6g (sat 3.3g, mono 5.2g, poly 1g); PROTEIN 9.9g; CARB 4.1g; FIBER 0.5g; CHOL 97mg; IRON 1mg; SODIUM 541mg; CALC 51mg
MAKE IT FASTER
Instead of taking the time to mince 2 garlic cloves, substitute bottled minced garlic. One tea-spoon bottled minced garlic is the equivalent of 2 minced cloves.
Shiitake and Butternut Squash Frittata
Sweet butternut squash and savory Gruyère cheese provide a satisfying balance to this easy and light main course. Look for prechopped squash in your grocer’s produce section.
1¼ cups prechopped peeled butternut squash, cut into ½-inch pieces
Cooking spray
2 cups sliced shiitake mushrooms caps (about 7 ounces)
4 large egg whites
4 large eggs
¼ teaspoon salt
¼ teaspoon freshly ground black pepper
½ cup (2 ounces) shredded Gruyère cheese
1. Place squash in a medium saucepan; cover with hot water. Bring to a boil; cover and cook 4 minutes or until tender. Drain well and set aside.
2. While squash cooks, heat a medium ovenproof skillet over medium-high heat. Coat pan with cooking spray. Add mushrooms; sauté 4 minutes or until lightly browned.
3. Preheat broiler. Combine egg whites and next 3 ingredients; stir with a whisk. Stir in cheese.
4. Add egg mixture and butternut squash to mushrooms in skillet. Cover and cook 5 minutes or until almost set. Broil frittata 5 minutes or until set and browned. Cut into wedges. Yield: 3 servings (serving size: 2 wedges).
CALORIES 271; FAT 11.6g (sat 5.2g, mono 4.9g, poly 1.4g); PROTEIN 21.2g; CARB 17.7g; FIBER 2.8g; CHOL 261mg; IRON 3.1mg; SODIUM 443mg; CALC 278mg
Vegetable and Cheddar Frittata
Similar to a French omelet, a frittata is the Italian version that resembles a crustless quiche. However, a frittata differs from an omelet in that it’s finished under a broiler, cut into wedges, and left unfolded during the cooking process.
2 tablespoons chopped fresh cilantro or parsley
½ teaspoon salt, divided
¼ teaspoon pepper
4 large egg whites
3 large eggs
Cooking spray
1 cup frozen whole-kernel corn, thawed
½ cup thinly sliced green onions
16 grape or cherry tomatoes, halved
½ cup (2 ounces) shredded reduced-fat sharp cheddar cheese, divided
Chopped fresh cilantro (optional)
1. Preheat broiler.
2. Combine cilantro, ¼ teaspoon salt, and next 3 ingredients in a bowl; stir well with a whisk.
3. Heat a medium nonstick skillet over medium heat. Coat pan with cooking spray. Add corn; sauté 1 minute. Add green onions and tomato halves; sauté 1 minute. Sprinkle with remaining ¼ teaspoon salt and 6 tablespoons cheese. Pour egg mixture over tomato mixture; cook 3 minutes or until egg mixture is almost set. Tilt skillet and carefully loosen edges of frittata with a spatula; allow uncooked portion to flow underneath cooked portion. Wrap handle of skillet with foil; broil 2 minutes or until egg mixture is set. Sprinkle with remaining 2 tablespoons cheese. Cut into 4 wedges. Garnish with cilantro, if desired. Yield: 4 servings (serving size: 1 wedge).
CALORIES 173; FAT 6.9g (sat 3.1g, mono 2.7g, poly 0.9g); PROTEIN 14.3g; CARB 15.1g; FIBER 2.3g; CHOL 146mg; IRON 1.5mg; SODIUM 409mg; CALC 145mg
Tempeh Coconut Curry
This is a traditional southeast Asian preparation for tempeh—highly flavored with warm and hot spices, and seasoned with tangy tamarind. Begin cooking the rice before you start the curry so you can be finished in 30 minutes. Otherwise, it might take a little longer.
Curry:
1 tablespoon canola oil
2 cups finely chopped onion
1 teaspoon salt, divided
2 teaspoons tamarind pulp
1 tablespoon finely chopped peeled fresh ginger
1 tablespoon finely chopped fresh garlic
1½ teaspoons ground coriander
½ teaspoon ground turmeric
½ teaspoon crushed red pepper
1 (3-inch) cinnamon stick
3 cups chopped peeled sweet potato (about 1 pound)
1 cup water
1 (13.5-ounce) can light coconut milk
8 ounces organic tempeh, cut into ¾-inch cubes
1 tablespoon fresh lime juice
2 teaspoons low-sodium soy sauce
Rice:
1½ cups uncooked basmati rice
⅓ cup chopped fresh cilantro
¼ teaspoon salt
1. To prepare curry, heat oil in a large nonstick skillet over medium-high heat. Add onion and ½ teaspoon salt. Cook 2 minutes or until onion is tender, stirring occasionally. Stir in tamarind; cook 2 minutes, stirring to break up tamarind. Add ginger and next 5 ingredients; cook 2 minutes, stirring frequently. Add remaining ½ teaspoon salt, potato, water, milk, and tempeh; bring to a boil. Cover, reduce heat, and simmer 15 minutes or until potatoes are tender. Uncover; stir in juice and soy sauce. Simmer 3 minutes or until slightly thickened. Discard cinnamon stick.
2. To prepare rice, cook rice according to package instructions, omitting salt and fat. Stir in cilantro and ¼ teaspoon salt. Serve with curry. Yield: 4 servings (serving size: 1 cup curry and about 1 cup rice).
CALORIES 381; FAT 11.5g (sat 5.5g, mono 3.2g, poly 2.2g); PROTEIN 16.9g; CARB 53.7g; FIBER 6.3g; CHOL 0mg; IRON 2.9mg; SODIUM 870mg; CALC 112mg
INGREDIENT SPOTLIGHT
Tempeh is made from partly cooked soybeans inoculated with spores of a friendly mold. Good grilled, sautéed, pan-crisped, or braised, tempeh is sold in Asian markets, natural-foods stores, and in some large supermarkets.
Vegetarian Enchiladas
You’ll love the extra kick the spicy refried beans give to the enchiladas. Serve with a side salad and a light Mexican beer.
¾ cup fat-free spicy refried beans
4 (8-inch) flour tortillas
1 cup frozen meatless burger crumbles (such as Morningstar Farms)
¾ cup enchilada sauce
½ cup (2 ounces) reduced-fat shredded sharp cheddar cheese
Chopped green onions (optional)
1. Preheat oven to 400°.
2. Spread 3 tablespoons beans over each tortilla, leaving a ¾-inch border around edges. Sprinkle ¼ cup burger crumbles down center of each tortilla; roll up tortillas. Arrange tortillas, seam sides down, in an 8-inch square baking dish. Pour enchilada sauce over tortillas; sprinkle with cheese.
3. Bake at 400° for 15 minutes or until bubbly and cheese is melted. Top with onions, if desired. Yield: 4 servings (serving size: 1 enchilada).
CALORIES 258; FAT 5.2g (sat 2.2g, mono 1.1g, poly 1.8g); PROTEIN 17g; CARB 39.7g; FIBER 7.3g; CHOL 8mg; IRON 3.6mg; SODIUM 849mg; CALC 260mg
Vegetarian Chipotle Nachos
The spicy bean mixture also makes a good filling for tacos and burritos. Look for meatless crumbles near the tofu and other soy products in the produce section.
Cooking spray
1 cup chopped green bell pepper (about 1 medium)
1 cup chopped onion (about 1 medium)
1 (12-ounce) package meatless fat-free crumbles (such as Lightlife Smart Ground)
1 (7-ounce) can chipotle chiles in adobo sauce
1 (15-ounce) can pinto beans, rinsed and drained
1 (14.5-ounce) can diced tomatoes with basil, garlic, and oregano, undrained
¼ cup chopped fresh cilantro
8 cups baked corn tortilla chips (6 ounces)
2 cups shredded romaine lettuce
1 cup diced peeled avocado (about 1 medium)
¾ cup vertically sliced red onion
¾ cup (3 ounces) shredded sharp cheddar cheese
6 tablespoons fat-free sour cream
1. Heat a large nonstick skillet over medium heat. Coat pan with cooking spray. Add bell pepper, chopped onion, and crumbles; cook 5 minutes, stirring occasionally.
2. Remove 1 chile and 1 tablespoon sauce from can; reserve remaining chiles and sauce for another use. Chop chile; add chile, sauce, beans, and tomatoes to pan. Cover, reduce heat, and simmer 5 minutes. Remove from heat; stir in cilantro.
3. Arrange 1⅓ cups chips on each of 6 plates. Top each serving with 1 cup bean mixture, ⅓ cup lettuce, about 2½ tablespoons avocado, 2 tablespoons onion, 2 tablespoons cheese, and 1 tablespoon sour cream. Yield: 6 servings.
CALORIES 408; FAT 11.8g (sat 4g, mono 4.2g, poly 2.5g); PROTEIN 23.8g; CARB 53.7g; FIBER 11g; CHOL 16mg; IRON 3.6mg; SODIUM 906mg; CALC 316mg
Vegetarian Soft Tacos
Our vegetarian recipe gets its “meatiness” from soy-based burger crumbles and its fresh, spicy flavor from refrigerated salsa.
2 cups frozen meatless burger crumbles (such as Morningstar Farms)
1 cup refrigerated fresh chunky salsa
8 (6-inch) flour tortillas
½ cup (2 ounces) reduced-fat shredded sharp cheddar cheese
1 (14.5-ounce) can diced tomatoes, drained
1½ cups shredded iceberg lettuce
1. Combine meatless burger crumbles and salsa in a nonstick skillet, and cook over medium heat 4 minutes or until thoroughly heated, stirring occasionally.
2. Spoon 2 tablespoons burger crumble mixture onto each tortilla; top each with 1 tablespoon cheese, about 2 tablespoons tomato, and 3 tablespoons lettuce. Yield: 8 servings (serving size: 1 taco).
CALORIES 156; FAT 4.1g (sat 1.5g, mono1.7g, poly 0.7g); PROTEIN 11g; CARB 21.5g; FIBER 3g; CHOL 4mg; IRON 1.3mg; SODIUM 560mg; CALC 119mg
Seared Tofu with Gingered Vegetables
1 pound reduced-fat extra-firm tofu
1 (3½-ounce) bag boil-in-bag long-grain rice
¾ teaspoon salt, divided
1 tablespoon dark sesame oil, divided
1 tablespoon bottled minced garlic
1 tablespoon bottled ground fresh ginger (such as Spice World)
1 large red bell pepper, thinly sliced
1 cup sliced green onions, divided
2 tablespoons rice vinegar
1 tablespoon low-sodium soy sauce
Cooking spray
¼ teaspoon freshly ground black pepper
1 tablespoon sesame seeds, toasted
1 cup radish sprouts
1. Place tofu on several layers of paper towels; let stand 10 minutes. Cut tofu into 1-inch cubes.
2. Prepare rice according to package directions, omitting salt and fat. Add ¼ teaspoon salt to rice; fluff with a fork.
3. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add garlic, ginger, and bell pepper to pan; sauté 3 minutes. Stir in ¾ cup onions, vinegar, and soy sauce; cook 30 seconds. Remove from pan. Wipe skillet with paper towels; coat pan with cooking spray.
4. Place pan over medium-high heat. Sprinkle tofu with remaining ½ teaspoon salt and black pepper. Add tofu to pan; cook 8 minutes or until golden, turning to brown on all sides. Return bell pepper mixture to pan, and cook 1 minute or until thoroughly heated. Drizzle tofu mixture with remaining 1 teaspoon oil; top with sesame seeds. Serve tofu mixture with rice; top with sprouts and remaining ¼ cup onions. Yield: 4 servings (serving size: about ¼ cup rice, 1 cup tofu mixture, ¼ cup sprouts, and 1 tablespoon onions).
CALORIES 325; FAT 10.2g (sat 2.6g, mono 2.7g, poly 4.6g); PROTEIN 28.2g; CARB 41.6g; FIBER 6.2g; CHOL 0mg; IRON 7.6mg; SODIUM 603mg; CALC 96mg
Stir-Fried Moo Shu Vegetable Wraps
1 tablespoon low-sodium soy sauce
8 ounces reduced-fat firm tofu, drained and cut into ¾-inch cubes
2 cups sliced shiitake mushroom caps (about 8 ounces mushrooms)
2 cups packaged broccoli coleslaw (such as River Ranch)
1 cup red bell pepper, cut into ¼-inch strips
½ cup (½-inch) diagonally cut green onions
1 tablespoon bottled minced garlic
1 teaspoon bottled ground fresh ginger (such as Spice World)
2 teaspoons dark sesame oil
2 tablespoons hoisin sauce
¼ teaspoon crushed red pepper
8 (7-inch) flour tortillas
¼ cup plum sauce
1. Combine soy sauce and tofu in a small bowl. Combine mushrooms and next 5 ingredients in a medium bowl.
2. Heat oil in a large nonstick skillet over medium-high heat. Add vegetables; stir-fry 3 minutes. Add tofu; stir-fry 1 minute. Stir in hoisin sauce and crushed red pepper; stir-fry 1 minute or until vegetables are crisp-tender.
3. Stack tortillas; wrap in damp paper towels, and microwave at HIGH 25 seconds. Spread 1½ teaspoons plum sauce over each tortilla. Top each tortilla with about ⅓ cup tofu mixture; roll up. Yield: 4 servings (serving size: 2 tortillas).
CALORIES 455; FAT 10.4g (sat 2.2g, mono 4.8g, poly 2.6g); PROTEIN 16g; CARB 73.7g; FIBER 7.1g; CHOL 0mg; IRON 5.6mg; SODIUM 877mg; CALC 97mg
Sweet Hot Tofu
Replace the chicken broth with vegetable broth, if you desire. However, we prefer the flavor offered by the chicken broth.
1 (3½-ounce) bag boil-in-bag long-grain rice
2 teaspoons canola oil
1 (14-ounce) package firm reduced-fat tofu, cut into (1-inch) cubes
⅔ cup fat-free, less-sodium chicken broth
¼ cup hoisin sauce
1 tablespoon sherry
1 teaspoon cornstarch
2 teaspoons low-sodium soy sauce
1 teaspoon honey
½ teaspoon dark sesame oil
Dash of crushed red pepper
2 teaspoons bottled minced fresh ginger
2 teaspoons bottled minced garlic
⅓ cup thinly sliced green onions
1. Prepare rice according to package directions, omitting salt and fat.
2. Heat canola oil in a large nonstick skillet over medium-high heat. Add tofu, and sauté 5 minutes or until lightly browned. Remove from skillet.
3. Combine broth and next 7 ingredients, stirring well with a whisk.
4. Add ginger, garlic, and onions to pan; sauté 30 seconds. Stir in broth mixture; cook 1 minute or until thickened, stirring constantly. Add tofu to pan; cook 30 seconds, stirring gently to coat. Place rice on each of 4 plates; top each serving with tofu mixture. Yield: 4 servings (serving size: about ½ cup rice and about ½ cup tofu mixture).
CALORIES 275; FAT 7.9g (sat 1g, mono 2.8g, poly 3.9g); PROTEIN 14.1g; CARB 36.1g; FIBER 3.2g; CHOL 0.5mg; IRON 2.6mg; SODIUM 425mg; CALC 55mg
Tofu Fried Rice
Using frozen peas and carrots plus bottled minced garlic and ginger speeds up preparation of this simple Chinese standby. Keep any leftover sake tightly capped in the refrigerator for up to three weeks, or you can substitute a tablespoon of rice wine vinegar for the sake.
2 cups uncooked instant rice
2 tablespoons vegetable oil, divided
1 (14-ounce) package reduced-fat firm tofu, drained and cut into (½-inch) cubes
2 large eggs, lightly beaten
1 cup (½-inch-thick) slices green onions
1 cup frozen peas and carrots, thawed
2 teaspoons bottled minced garlic
1 teaspoon bottled minced fresh ginger
2 tablespoons sake (rice wine)
3 tablespoons low-sodium soy sauce
1 tablespoon hoisin sauce
½ teaspoon dark sesame oil
Thinly sliced green onions (optional)
1. Cook rice according to package directions, omitting salt and fat.
2. While rice cooks, heat 1 tablespoon vegetable oil in a large nonstick skillet over medium-high heat. Add tofu; cook 4 minutes or until lightly browned, stirring occasionally. Remove from pan. Add eggs to pan; cook 1 minute or until done, breaking egg into small pieces. Remove from pan. Add 1 tablespoon vegetable oil to pan. Add 1 cup onions, peas and carrots, garlic, and ginger; sauté 2 minutes.
3. While vegetable mixture cooks, combine sake, soy sauce, hoisin sauce, and sesame oil. Add cooked rice to pan; cook 2 minutes, stirring constantly. Add tofu, egg, and soy sauce mixture; cook 30 seconds, stirring constantly. Garnish with sliced green onions, if desired. Yield: 4 servings (serving size: 1½ cups).
CALORIES 376; FAT 11g (sat 2g, mono 3g, poly 5.1g); PROTEIN 15.8g; CARB 50.6g; FIBER 3.2g; CHOL 106mg; IRON 3.8mg; SODIUM 629mg; CALC 79mg
Curried Tofu
If you prefer more spice ramp up the curry powder and crushed red pepper. Serve this colorful dish with white rice or rice noodles and fresh orange slices.
2 teaspoons vegetable oil
1 (15-ounce) package reduced-fat firm tofu, drained and cut into ½-inch cubes
½ teaspoon salt
½ cup light coconut milk
1 teaspoon curry powder
1 cup precut matchstick-cut carrots
¼ teaspoon crushed red pepper
1 (15¼-ounce) can pineapple chunks in juice, drained
1 medium red bell pepper, thinly sliced
½ cup chopped fresh basil
1. Heat oil in a large nonstick skillet over medium-high heat. Add tofu, and sprinkle with salt. Cook 8 minutes or until golden brown, stirring frequently. Remove from pan; keep warm.
2. Add coconut milk and curry powder to pan, and cook 1 minute, stirring constantly. Add carrots, crushed red pepper, pineapple, and bell pepper; cook 5 minutes, stirring occasionally. Stir in tofu. Sprinkle with basil. Yield: 3 servings (serving size: about 1⅓ cups).
CALORIES 171; FAT 6.4g (sat 2g, mono 0.9g, poly 2.4g); PROTEIN 8.9g; CARB 21.7g; FIBER 3.6g; CHOL 0mg; IRON 2.7mg; SODIUM 508mg; CALC 99mg
INGREDIENT SPOTLIGHT
Tofu comes in five varieties—silken, soft, medium, firm, and extra-firm—and most tofu is packaged in water to keep it fresh. It’s best to remove some of that water from the medium to extra-firm varieties before sautéing or stir-frying.
Broccoli-Tofu Stir-Fry
This simple meatless stir-fry has a subtle yet addictive sauce. To cut preparation time, use precut broccoli florets. They’re near the salad greens in supermarkets.
1 (3½-ounce) bag boil-in-bag brown rice
2 tablespoons low-sodium soy sauce
2 tablespoons oyster sauce
2½ teaspoons cornstarch
2 teaspoons rice vinegar
2 teaspoons dark sesame oil
2 teaspoons vegetable oil
1 pound firm tofu, drained and cut into ½-inch cubes
¼ teaspoon salt
2 cups broccoli florets
¾ cup water
1½ tablespoons bottled minced garlic
1. Cook rice according to package directions.
2. While rice cooks, combine soy sauce and next 4 ingredients in a small bowl, stirring with a whisk; set aside.
3. Heat vegetable oil in a large nonstick skillet over medium-high heat. Add tofu, and sprinkle with salt. Cook 8 minutes or until golden brown, tossing frequently. Remove tofu from pan, and keep warm. Add broccoli, water, and garlic to pan. Cover and cook 4 minutes or until crisp-tender, stirring occasionally. Uncover; add soy sauce mixture and tofu, stirring gently to coat. Cook 2 minutes or until sauce thickens, stirring occasionally. Serve broccoli mixture over rice. Yield: 4 servings (serving size: 1 cup stir-fry and ½ cup rice).
CALORIES 451; FAT 8.3g (sat 1.4g, mono 2.6g, poly 3.8g); PROTEIN 16.2g; CARB 78g; FIBER 4.4g; CHOL 0mg; IRON 2.8mg; SODIUM 581mg; CALC 87mg
Soba Noodle Salad with Vegetables and Tofu
If you’re short on time, substitute bagged sliced cabbage or coleslaw mix for the napa cabbage.
Dressing:
½ cup low-sodium soy sauce
¼ cup packed brown sugar
1 tablespoon sesame seeds, toasted
2 tablespoons orange juice
1 tablespoon bottled minced or minced peeled fresh ginger
1 tablespoon rice vinegar
2 teaspoons dark sesame oil
1 teaspoon bottled minced garlic
1 teaspoon chile paste with garlic
Salad:
4 cups hot cooked soba (about 8 ounces uncooked buckwheat noodles) or whole wheat spaghetti
3 cups very thinly sliced napa (Chinese) cabbage
2 cups fresh bean sprouts
1 cup shredded carrot
½ cup chopped fresh cilantro
1 (12.3-ounce) package firm tofu, drained and cut into 1-inch cubes
1. To prepare dressing, combine first 9 ingredients in a small bowl; stir with a whisk.
2. To prepare salad, combine noodles and remaining ingredients in a large bowl. Drizzle with dressing, tossing well to coat. Yield: 5 servings (serving size: 2 cups).
CALORIES 336; FAT 7g (sat 1g, mono 1.8g, poly 3g); PROTEIN 15.1g; CARB 53.8g; FIBER 2.8g; CHOL 0mg; IRON 6.6mg; SODIUM 850mg; CALC 169mg
Rice Noodles with Tofu and Bok Choy
1 (6-ounce) package rice noodles
¼ cup low-sodium soy sauce
2 tablespoons rice vinegar
1 teaspoon sugar
1 teaspoon dark sesame oil
½ teaspoon crushed red pepper
Cooking spray
2 cups (¼-inch) red bell pepper strips
5 cups sliced bok choy
½ pound firm water-packed tofu, drained and cut into ½-inch cubes
3 garlic cloves, minced
½ cup thinly sliced green onions
3 tablespoons chopped fresh cilantro
1. Cook noodles in boiling water 6 minutes; drain. Combine soy sauce, vinegar, sugar, oil, and crushed red pepper, stirring well with a whisk.
2. Heat a large nonstick skillet over medium-high heat; coat pan with cooking spray. Add bell pepper strips; sauté 2 minutes. Add bok choy; sauté 1 minute. Add tofu and garlic; sauté 2 minutes. Add noodles and soy sauce mixture, and cook 2 minutes or until thoroughly heated, tossing well to coat. Sprinkle with green onions and cilantro. Yield: 4 servings (serving size: 2 cups).
CALORIES 281; FAT 5.2g (sat 0.8g, mono 0.9g, poly 2.3g); PROTEIN 12.9g; CARB 46.7g; FIBER 4.2g; CHOL 0mg; IRON 3.8mg; SODIUM 575mg; CALC 190mg
INGREDIENT SPOTLIGHT
Bok choy is a member of the cabbage family. It has thick white stalks with rounded dark leaves. Small heads, known as baby bok choy, are more tender than the large ones.
Pad Thai with Tofu
This amazing pad thai dish rivals any Thai restaurant’s menu offering. Even non-vegetarians will find it supremely flavorful and satisfying.
Sauce:
¼ cup low-sodium soy sauce
2 tablespoons rice vinegar
1 to 2 tablespoons hot sauce
1 tablespoon mirin (sweet rice wine)
1 tablespoon maple syrup
Noodles:
1 teaspoon vegetable oil
2 cups thinly sliced shiitake mushroom caps (about 5 ounces)
1 cup grated carrot
1 garlic clove, minced
8 ounces extra-firm tofu, drained and cut into ½-inch cubes
1 cup light coconut milk
2 cups shredded romaine lettuce
1 cup fresh bean sprouts
1 cup (1-inch) sliced green onion tops
1 cup chopped fresh cilantro
⅓ cup dry-roasted peanuts
8 ounces uncooked wide rice stick noodles (Banh Pho), cooked and drained
5 lime wedges
1. To prepare sauce, combine first 5 ingredients, stirring with a whisk.
2. To prepare noodles, heat oil in a large nonstick skillet over medium-high heat. Add mushrooms, carrot, and garlic; sauté 2 minutes. Add sauce and tofu; cook 1 minute. Stir in coconut milk; cook 2 minutes. Stir in lettuce and next 5 ingredients; cook 1 minute. Serve with lime wedges. Yield: 5 servings (serving size: 2 cups).
CALORIES 385; FAT 12.5g (sat 3g, mono 4g, poly 4.2g); PROTEIN 13.5g; CARB 55.8g; FIBER 4.6g; CHOL 0mg; IRON 7.1mg; SODIUM 868mg; CALC 365mg
Soy-Glazed Tofu
Added sodium and sugar tame seasoned rice vinegar’s tartness, making a nice counterpoint to sesame oil, sweet orange juice, and aromatic orange rind. Drizzle the tofu with the flavorful pan sauce to serve; the sauce bolsters plain rice noodles tossed with snow peas, carrots, and bell pepper for a smart entrée.
1 (12-ounce) package firm tofu, drained and cut crosswise into 6 slices
3 tablespoons seasoned rice vinegar
2 tablespoons fresh orange juice
2 tablespoons low-sodium soy sauce
1 tablespoon brown sugar
¼ teaspoon grated orange rind
1 teaspoon dark sesame oil
2 tablespoons thinly diagonally sliced green onions
½ teaspoon sesame seeds, toasted
1. Cut each slice of tofu in half diagonally. Place tofu slices on several layers of paper towels, and cover tofu with additional paper towels; let stand 15 minutes, pressing down occasionally.
2. Combine vinegar and next 4 ingredients in a small saucepan; bring to a boil. Reduce heat and simmer, uncovered, 6 minutes or until thick and syrupy. Heat oil in a large nonstick skillet over medium-high heat. Arrange tofu slices in pan in a single layer; sauté 5 minutes on each side or until golden brown. Remove from heat; pour vinegar mixture over tofu to coat. Sprinkle with green onions and sesame seeds. Serve immediately. Yield: 4 servings (serving size: 3 triangles).
CALORIES 132; FAT 6.5g (sat 1.2g, mono 1.5g, poly 3.6g); PROTEIN 8.9g; CARB 9.2g; FIBER 0.1g; CHOL 0mg; IRON 1.8mg; SODIUM 419mg; CALC 68mg